JK vs BigRed
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<p>Start of another week so back to the upper body power day. Have changed around a few of the exercises to keep things interesting but still targeting same muscle groups etc.</p>
<p> </p>
<p>Warmup - you guessed it...10mins on bike, leg extensions and a rollout</p>
<p> </p>
<p>DB rows - 5x32.5kg, 6x35, 6x35</p>
<p>Pullups - 10, 10 reps</p>
<p>Lat pulldowns - 8x60kg, 10x60</p>
<p>BB bench press - 6x85kg, 5x85, 5x85</p>
<p>Dips (+30kg) - 8, 6 reps</p>
<p>Standing BB press - 8x45kg, 8x45, 6x45</p>
<p>Seated DB curls - 10x17.5kg/side, 10x17.5, 6x20</p>
<p>Tricep pushdowns - 10x62kg, 10x68, 8x76</p>
<p>(working sets only)</p> -
<p>Legs today. Knees still not quite right so thinking of dropping it back to one proper leg day per week and using the other day (weds or thurs) for cardio and maintenance type work. Two days is just too much I think at this stage.</p>
<p> </p>
<p>Warmup was 10mins on the bike then light leg extensions, wall squats and a roll out.</p>
<p> </p>
<p>Main workout was:</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 8x90, 6x100, 6 x100, 6x100 (knee sore from end of first heavy set)</p>
<p>Leg press - 15x120kg, 15x160, 15x160, 15x160</p>
<p>Glute ham raises - 12, 15, 15 reps</p>
<p>Lunges - 30, 30, 30 reps</p>
<p>Seated leg curls - 12x60kg, 10x66, 12x72 each superset with 10x36kg lying leg curls</p>
<p>Seated calf press - 15x200kg, 10x300, 10x300, 10x300, drop set of 8x340 --> 8x300--> 8x240 --> 8x200 --> 8x120 -->10x80</p>
<p>10mins to finish</p> -
<p>A suggestion!</p>
<p> </p>
<p>Try a mix of body weight squats and lunges then light KB squats (racked on your shoulders - say 12kg KBs) with pistol box squats. That has been working a treat as I try and sort out my knee. PT is focusing on all the stabilizers etc as we build up the weight. I was a bit worried about the pistols but they were all good, as you only go down to the box it's like a leg extension variation but a bit harder. Reps of 10-16 for each and 2-3 sets.</p>
<p> </p>
<p>Something like that should fit well with a heavier day. PT also hammers on about doing hammy curls (swiss ball) and some body weight squats before lifting. Get things firing before adding the weight etc!</p>
<p> </p>
<p>Sounds like you are going great guns on the rest of your training though! </p> -
<p>Back and shoulders today after the usual warmup.</p>
<p> </p>
<p>BB rows - 12x50kg, 10x60, 12x60, 10x60</p>
<p>CG pulldowns - 15x60kg, 12x66, 10x69</p>
<p>Hyper extensions - 20, (+10kg) x 15, 15 reps</p>
<p>Straight arm pulldowns - 15x44, 12x50, 12x50</p>
<p>DB Arnie press - 10x20kg/side, 12x20, 12x20</p>
<p>Upright rows - 15x38kg, 12x44, 12x44</p>
<p>Front plate raises - 10kg x 15, 15x10, 15x10</p>
<p>Facepulls - 12x44, 15x38, 15x38</p>
<p>Side cable raises - 2 dropsets of 6x11kg --> 6x8kg --> 8x5kg per side</p>
<p> </p>
<p>Did lots of rubber band pulls too - probably about 10sets of 15 to 20 reps throughout.</p> -
<p>Chest and arms session today</p>
<p> </p>
<p>Warmup was pressups (15, 20, 20 reps) and pullups (10, 15 reps)</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 12x27.5 10x30, 12x30, 10x30</p>
<p>DB pullovers - 15x17.5kg, 15x17.5</p>
<p>Machine flies - 15x66kg, 15x66</p>
<p> </p>
<p>Pullups - +10kg x 6,6,6 and 6 reps</p>
<p>Reverse curls - 27kg x 8, 8, 8 and 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 8 reps</p>
<p>Seated OH DB extensions 20kgx10, 10, 8, 8</p>
<p>Hammer curls - 12x15kg, 12x15kg</p> -
<p>Weekend off - no training at all. Pretty dam relaxing. Actually felt a bit under the weather and had planned to do the outdoor high intensity cardio session on saturday morning but thought best to skip it.</p>
<p> </p>
<p>Felt ok this morning so rolled in to another week...</p>
<p> </p>
<p>Usual warmup of 10mins ride then knee work.</p>
<p> </p>
<p>Actual workout was:</p>
<p>DB rows - 6x35kg, 5x37.5, 6x37.5</p>
<p>Pullups - (+5kg) - 8, 8 reps</p>
<p>Lat pulldowns - 10x60kg, 10x60</p>
<p>BB bench press - 5x85kg, 5x85, 5x85</p>
<p>Dips (+30kg) - 10, 8 reps</p>
<p>Standing BB press - 8x45kg, 8x45, 10x40</p>
<p>Seated DB curls - 6x20kg/side, 6x20, 6x20</p>
<p>Tricep pushdowns - 10x68kg, 8x74, 8x74</p>
<p>(working sets only)</p> -
<p>Starting to up the carbs and calories from today. Need to get back in to growth mode as have just been maintaining for the last 6 weeks or so.</p>
<p> </p>
<p>Will continue with cycling my carbs and calories as it seems to work well for me, plus also limiting my carb intake to certain times of the day - so a small amount post training for recovery and then the majority will come with dinner etc. Meals in between just proteins and fats plus of course fibrous carbs like brocolli, beans, salad etc</p> -
<p>Legs today and a pretty decent workout overall.</p>
<p> </p>
<p>Started with 10mins on the bike then light leg extensions and a roll out.</p>
<p> </p>
<p>Front squats - 10x50kg, 6x60, 6x60, 3x70, 4x70</p>
<p>Deadlifts - 8x110kg, 5x140, 6x140, 3x160, 3x160, 12x110</p>
<p>Did these two pretty much alternating between each other but not quite superset style. Was good as allowed a wee bit of rest.</p>
<p>Back squats 20x70kg, 20x70, 20x70 - these were killers</p>
<p>Leg extensions - 12x60kg/side, 10x66, 15x54</p>
<p>Seated leg curls - 12x78kg, 12x78, 12x78 (supersetted with the leg extensions)</p>
<p>Seated calf press - 15x200kg, 12x300, 12x300, 12x300</p>
<p> </p>
<p>5mins ride to finish.</p> -
<p>fronts, deads <em>and </em>back squats for volume!!? you be loco esse!!</p>
<p> </p>
<p>Some good volume on the deads in between those squat exercises too. Can you walk today? ha ha</p>
<p> </p>
<p> :good1:</p> -
<p>Surprisingly not too bad at all this morning. I am recovering really well at the moment - probably due to the diet being pretty good.</p>
<p> </p>
<p>Today was shoulders and back hypertrophy and decided to switch things up and bit and do them in giant sets.</p>
<p> </p>
<p>Warmup was usual 10mins ride and roll out plus light leg extensions.</p>
<p> </p>
<p><u>Set 1</u></p>
<p>DB shoulder press (12x17.5kg/side), Rubberband pulls (15reps), DB side raises (12x7.5kg/side) - did 5 sets of this with 1min break between each set (no breaks between each exercise)</p>
<p> </p>
<p><u>Set 2</u></p>
<p>Close grip pulldowns (12x60kg), Seated row (12x54kg), Straight arm pulldowns (15x38kg), hyperextensions (15reps) - did 4 sets again with 1min break between sets</p>
<p> </p>
<p><u>Set 3</u></p>
<p>Upright rows (12x44kg), Front plate raises (15x10kg), Machine rear delt flies (15x36kg) - did 4 sets with 1 min breaks</p>
<p> </p>
<p> </p>
<p>Was a pretty cool way of doing the same old exercises and took about 35-40mins to smash out.</p> -
<p>2nd legs day today and still taking it light for this one.</p>
<p> </p>
<p>Did a 30min ride to start things off and then a quick roll out before some basic legs/abs rotations</p>
<p> </p>
<p>1st rotation was 30 lunges supersetted with 20 decline weighted crunches (+10kg) then straight in to 20 bodyweight squats supersetted with 20 decline medicne ball twists (+10kg) - did this 3 times with 1 min rest</p>
<p>2nd rotation was 15 reverse hyper extensions, 30 mountain climbers and 15x170kg on the standing calf press - also did this 3 times with 1 min rest</p>
<p> </p>
<p>Finished off with a bit more foam roller. This time much slower and deeper than before.</p> -
<p>Wow I just love those friday workouts. Always good. Chest and arms today, well mainly arms on reflection.</p>
<p> </p>
<p>Warmup was pressups (15) then chinups (15) then pressups (20) then chinups (15) then pressups (20) and some chinups (12).</p>
<p> </p>
<p>Actual workout was:</p>
<p>Incline hammerstrength press - 12x35kg/side, 12x45, 10x47.5, 10x47.5, 10x45</p>
<p>DB flies (flat bench) - 15x15kg/side, 15x15, 15x15</p>
<p>Close grip BB bench - 3x70kg, 4x70, 6x60, 6x60</p>
<p>Seated DB curls (iso) - 4 sets of 8 @ 15kg/side</p>
<p>Cable curls (iso) - 4 sets of 6 @ 38kg - did these quite different today with the cable set at naval height and standing back with elbows by my sides. Meant the peak of the biceps a bit more with the iso right at the top of the concentric phase of the movement.</p>
<p>Reverse cable curls - 3 sets of 12 @ 32kg</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>Skullcrushers (iso) - 4 sets of 8 @ 27kg with each set superset with dips - only managed 10, 8, 9 and 7 reps - felt like I was gonna pop a tricep out as the pump was so insane!</p>
<p>(working sets only as per usual)</p>
<p> </p>
<p>Diets been bang on this week and body's responding well to the extra carbs on board.</p> -
<p>Another week begins with heavy upper body</p>
<p> </p>
<p>Usual warmup of 10mins ride then knee work. Knee was actually a bit sore over the weekend. Hopefully all good for squattering tomorrow</p>
<p> </p>
<p>Actual workout was:</p>
<p>DB rows - 5x37.55kg, 5x37.5, 5x37.5</p>
<p>Pullups - (+5kg) - 9, 9 reps</p>
<p>Lat pulldowns - 10x60kg dropset to 8x48, 10x60 --> 10x42</p>
<p>Standing BB press - 8x45kg, 8x45, 7x45 (did these a bit earlier today as all benches were busy)</p>
<p>BB bench press - 5x85kg, 5x85, 4x85</p>
<p>Dips (unweighted as superset with bench) - 15, 12. 12 reps</p>
<p>Seated DB curls - 6x20kg/side, 6x20, 6x20</p>
<p>Tricep pushdowns - 8x74kg, 8x74, 8x74</p>
<p>(working sets only)</p>
<p> </p>
<p>Weekend eats pretty good other than last night where had a couple of bits of pizza on what was supposed to be a low carb day.</p> -
<p>Legs this morning and continuing to try keep things interesting and not just doing the same each time.</p>
<p> </p>
<p>Warmup was 10mins cycle and a roll out then light leg extensions of 15x30kg/side, 15x30, 12x36</p>
<p> </p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 10x60, 10x80, 8x90, 8x90, 3x100, 3x100, 1x110, 2x110, 5x90</p>
<p>Leg press - 12x180kg, 12x200, 10x240, 10x240 then a dropset of 10x240 --> 10x200 --> 10x160 --> 12x120 --> 12x80 --> 15x40 (was killer!)</p>
<p>Lying leg curls - 12x36kg, 12x39, 10x42, 15x30</p>
<p>Standing calf raises - 4 sets of 15 x 150kg</p>
<p>5mins cycle to finish.</p>
<p> </p>
<p>Knees felt pretty good today, not great but decent enough</p> -
<p>Pretty sore in the old glutes and quads this morning. Even did a good rollout last night too but hasnt helped that much.</p>
<p> </p>
<p>Today was back and shoulders</p>
<p> </p>
<p>Warmup was a 5min ride and then some BB rows and BB clean and press first with just the bar then with an extra 10kg added. Also a few sets of rubber band pulls</p>
<p> </p>
<p>BB rows - 10x50kg (overhand), 10x50 (underhand), 8x60 (over), 8x60 (under)</p>
<p>Seated DB press - 12x20kg/side, 10x20, 10x20, 10x20</p>
<p>Close grip pulldowns - 12x60kg, 12x60, 12x60</p>
<p>Shrugs (user hammerstrength machine) - 15x40kg/side, 12x60, 12x60, 12x60</p>
<p>Seated row - 10x60kg then 2 x dropsets of 6x72kg --> 6x60 --> 6x48</p>
<p>DB front raises - 15x5kg/side, 12x7.5, 12x7.5</p>
<p>Upright rows - 12x42kg, 12x42, 12x42</p>
<p>Face pulls - 15x36, 12x42</p>
<p> </p>
<p>Was supposed to do some back extensions in there but lost time talking to a mate.</p> -
<p>The magic of rolling and stretching!! </p>
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<p>Smashed chest and arms this morning</p>
<p> </p>
<p>Warmup was pressups (20, 20, 20 reps), pullups (10, 10 reps) and rubber band pulls</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 10x30, 12x30, 10x30, 12x25</p>
<p>DB pullovers - 15x17.5kg, 15x17.5</p>
<p>Machine flies - 15x66kg, 15x66</p>
<p> </p>
<p>Pullups - +10kg x 6,6,6 and 6 reps</p>
<p>Reverse cable curls - 42kg x 8, 8, 8 and 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 8 reps</p>
<p>OH cable extensions 44 g x 10, 10, 10, 10</p>
<p>Hammer curls - 12x15kg super set with 12 bodyweight dips, 12x15kg superset with 15 close grip pushups.</p>
<p> </p>
<p> </p>
<p>Legs feeling all good now. Yesterdays session plus a good walking during golf freed them up nicely.</p>
<p> </p>
<p>Massive eats day today, going well so far.</p>